From the Research
Health Benefits of Spirulina
- Spirulina is known to have various promising effects on the prevention of cancer, oxidative stress, obesity, diabetes, cardiovascular diseases, and anemia 1
- It also plays a positive role in treating muscular cramps 1
- Spirulina has antioxidant, anti-inflammatory, immunomodulation, and insulin-sensitizing properties 2
- It has positive effects on body composition, especially in overweight and obese subjects 2
- Spirulina appears to be effective in improving aerobic fitness, especially in untrained and moderately trained subjects 2
- It may improve strength and power performance, despite minor or no significant effects in highly trained subjects 2
- Spirulina improves antioxidant status, prevents and accelerates the recovery of exercise-induced lipid peroxidation, muscle damage, and inflammation in trained and untrained subjects 2
- It reduces body weight, body mass index, and waist circumference, with a potential dose-dependent effect 3
- Spirulina decreases interleukin 6, an important biomarker of body inflammation, and lowers insulin resistance 3
- It reduces triglycerides, low-density lipoprotein cholesterol, and increases high-density lipoprotein cholesterol 3
- Spirulina reduces fasting blood sugar and post-prandial blood sugar and increases insulin sensitivity 3
- It has antihypertensive, antidiabetic, and antihyperlipidemic properties, which can help prevent and manage risk factors associated with cardiovascular disease (CVD) 4
- Spirulina supports weight loss and improves blood lipids, including reducing body fat, waist circumference, body mass index, and appetite 5
Adverse Effects of Spirulina
- Spirulina may have some adverse effects due to the toxins (microcystins, β-methylamino-L-alanine (BMAA)) produced by it, which might contribute to acute poisoning, cancer, liver damage, as well as gastrointestinal disturbances 1
- Long-term consumption of Spirulina may lead to the pathogenesis of Alzheimer's disease and Parkinson's disease 1
Recommended Dosage and Nutritional Value
- The safety-recommended dosage of Spirulina is approximately 3-10 g/d for adults 1
- Spirulina has a high nutritional content, including 60-70% protein, essential amino acids, vitamins, minerals, and bioactive compounds 2
- It is rich in essential fatty acids, antioxidants, and pigments such as chlorophyll A and phycobiliproteins (C-phycocyanin, allophycocyanin, and β-carotene) 1, 2